Developing Explosive Basketball Speed and Footwork with a Jump Rope 45 Jump Rope Drills - You won't get bored with this workout. Printable Workout Chart 3 Levels of Training - Advance to Level 3 and amaze coaches and teammates. East to Follow Workouts - Workouts take as little as 15 minutes a day, 3 days a week. Coaches can run team workouts.